Cognitive Behavioural Psychotherapy essentially aims to understand and challenge negative thinking (the cognitive bit) and responses (the behavioural bit) as well as increasing positive, valued activity and beliefs. It was developed in the fifties by Aron Beck who recognised that people’s distress often came from being highly self-critical and having difficult beliefs that can be helpfully adapted and updated.

CBT has the strongest evidence of effectiveness for conditions. It’s a structured therapy where you work with your therapist collaboratively to identify and work on different parts of the problem, often testing out different perspectives and approaches between sessions to build confidence. There are specific models and approaches within CBT for specific problems, such as graded exposure for anxiety problems, behavioural activation for depression as well as trauma processing, which have been robustly researched and are recommended by NICE. For complex interacting problems, there are newer models (eg personality difficulties, eating disorders, long-term health conditions).

Alternatively the fundamental concepts of CBT can be applied on an individual basis. That is, you and your therapist can formulate how problems have developed and what keeps them going and come up with a personalised plan to address them. This might include targeting specific belief systems, interpersonal patterns, avoidance strategies or checking behaviours that keep the problem going. You can then focus on the happier, healthier approaches to life you want to develop now.